BREAST CANCER & EXERCISE
- Oct 7
- 6 min read
Updated: Oct 10
Disclaimer: The content of this blog post, authored by Dr. Moran Sciamama-Saghiv, is provided for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. No doctor–patient relationship is created by reading or applying the information. Readers should always consult a licensed healthcare professional before making decisions related to medications or treatment. Neither the author nor any affiliated party assumes any liability for actions taken based on this content.
My mom was a nurse and nurse-educator. She died in 2020 from two extremely violent types of cancer. I think it was worse since she knew exactly what was going on, she couldn't live in denial with all the knowledge she has accumulated, until she became disoriented. I would like to dedicate this blog post to anyone that has lost a loved one to cancer, anyone that is dealing with cancer, and anyone that has a loved one currently dealing with cancer. Blessings upon you!
Facing a breast cancer diagnosis can feel overwhelming. The journey through treatment often brings a lot of uncertainty, not only for the individual but also for family and friends. However, you have the power to reclaim your health and well-being through exercise. This post will guide you in how physical activity can play a vital role in your life during and after treatment, offering practical ways to make it a part of your routine.
Understanding Breast Cancer
Breast cancer arises when cells in the breast begin to multiply uncontrollably. While more prevalent in women, men are also at risk. There are several known risk factors, including:
Genetics: About 5-10% of breast cancer cases are linked to inherited gene mutations, such as BRCA1 and BRCA2.
Age: The risk of being diagnosed increases with age, particularly for women over 55.
Lifestyle Choices: Factors like physical inactivity, obesity, and excessive alcohol consumption can raise the likelihood of developing breast cancer.
Understanding your diagnosis can help you take an active role in your treatment journey. Many find that knowledge diminishes fear and anxiety.
The Role of Exercise in Cancer Care
Exercise offers numerous advantages for those diagnosed with cancer. Studies show that regular physical activity can lead to an improved sense of well-being, higher quality of life, and may even aid in recovery processes.
Physical Benefits of Exercise
Improved Strength and Endurance: Regular exercise can alleviate fatigue associated with cancer treatments. A study found that cancer patients who engaged in light to moderate exercise reported a 25% reduction in fatigue levels.
Weight Management: Maintaining a healthy weight is vital for breast cancer survivors. Research indicates that women who are obese have a 30-50% higher risk of cancer recurrence. Exercise is an effective tool to manage weight and promote long-term health.
Enhanced Immune Function: Engaging in regular physical activity can help boost your immune system’s efficiency, vital for fighting off infections and diseases.
Mental Health Benefits
Reduced Anxiety and Depression: Exercise stimulates the production of endorphins, which help elevate mood. A survey indicated that up to 30% of cancer patients find that regular exercise substantially decreases their feelings of anxiety.
Improved Sleep Quality: Lack of sleep is common during treatment. Studies show that moderate exercise can lead to a 40% improvement in sleep quality, allowing for better recovery and rejuvenation.
Increased Sense of Control: Taking part in regular exercise can empower you by regaining a sense of control over your body and health during uncertain times.
How to Get Started with Exercise
Initiating an exercise routine may feel intimidating, especially when dealing with treatment challenges. Here are some actionable strategies to ease into it:
Consult Your Healthcare Team
Before jumping into an exercise regimen, seek advice from your healthcare provider. They can tailor recommendations based on your medical history and current health status.
Start Slow and Gradual
If you have been inactive recently, begin with low-impact activities like walking or gentle yoga. For example, starting with just 5-10 minutes daily and gradually increasing to 30 minutes can help build stamina without overwhelming you.
Set Realistic Goals
Set achievable goals to maintain motivation. For instance, strive for three 20-minute walks each week instead of overwhelming yourself with a daily workout commitment.
Find Activities You Enjoy
Exercise should not feel like a chore. Explore options that resonate with you, whether it's dancing to your favorite music, swimming, or taking nature walks. Enjoyment fosters long-term commitment.
Listen to Your Body
Be mindful of how you feel during and after physical activity. It’s normal to feel some fatigue, but if you experience pain, take a break. Always prioritize your health.
Types of Exercises to Consider
Variety is key to a balanced fitness routine. Here are some types of exercise to explore:
Aerobic Exercise
Engaging in aerobic activities - such as brisk walking, cycling, or swimming can boost cardiovascular health. Aim for at least 150 minutes of moderate aerobic exercise each week, which is linked to a 40% reduction in breast cancer recurrence risk.
Strength Training
Incorporate strength training at least twice weekly. Lifting weights or resistance exercises improve muscle mass, which can be crucial for metabolism and bone health, particularly post-treatment.
Flexibility and Balance Exercises
Practicing flexibility and balance through yoga or tai chi not only enhances your range of motion but also decreases fall risk. These practices can also foster relaxation, which is beneficial during stressful times.
Mind-Body Exercises
Mind-body activities like Pilates focus on breath and mindfulness while also offering physical benefits. Many find this approach helps in managing stress while strengthening core muscles.
Creating a Supportive Environment
A nurturing environment greatly influences your exercise journey. Here’s how to foster support:
Involve Family and Friends
Invite loved ones to join you in physical activities. Whether it's a neighbor for a walk or a sibling for a gym session, shared experiences increase motivation and accountability.
Join a Support Group
Consider connecting with support groups for cancer survivors. Many communities provide these as a way to bond with others facing similar challenges, which can keep you inspired.
Utilize Online Resources
Explore online platforms offering workout videos, fitness apps, and virtual classes. These tools can serve as guides and provide support, especially if you're exercising from home.
Overcoming Barriers to Exercise
Encountering obstacles is natural while trying to maintain a regular exercise routine. Here are ways to tackle common challenges:
Time Constraints
If busy schedules hinder exercise, break your workouts into shorter bursts. Even 10-minute intervals add up and lead to significant health benefits throughout the day.
Fatigue
Fatigue may often arise during treatment. On low-energy days, opt for gentle stretches or short walks. Moving your body in any capacity is more beneficial than complete inactivity.
Lack of Motivation
Maintaining motivation can be tough. Setting small goals, such as completing one workout a week and then building up from there, allows for celebration of progress, no matter how small. Journaling your journey can help you reflect on your growth.
The Importance of Nutrition
Exercise is crucial, but so is nutrition. Eating well enhances your exercise efforts and overall quality of life.
Fueling Your Body
Incorporate a variety of nutrient-rich foods into your diet. Aim to fill your plate with vibrant fruits and vegetables, whole grains, lean proteins, and healthy fats. Eating well empowers your body for activity and recovery.
Hydration
Stay hydrated to support your exercise and overall well-being. Drinking enough water throughout the day should be a priority, as proper hydration can enhance performance and recovery.
Embracing Movement for a Healthier Future
Integrating exercise into your life during and after breast cancer treatment can greatly benefit both your physical and mental health. By recognizing the advantages of exercise, starting with small steps, and creating a supportive network, you can take control of your health journey. Remember, every small effort counts, and you’re not alone. Embrace movement as a source of strength and healing on your path to recovery.
Services by Dr. Moran Sciamama Saghiv:
Tags associated with this blog post:
breast cancer, cancer awareness, breast cancer prevention, breast cancer detection, breast cancer diagnosis, breast cancer treatment, breast cancer symptoms, early detection, mammogram, mammography, breast self exam, lump in breast, breast pain, nipple discharge, breast changes, oncologist, oncology, tumor, benign tumor, malignant tumor, breast biopsy, ultrasound, MRI breast, breast screening, genetic testing, BRCA1, BRCA2, breast cancer risk, family history cancer, breast cancer stages, stage 1 breast cancer, stage 2 breast cancer, stage 3 breast cancer, stage 4 breast cancer, metastatic breast cancer, invasive breast cancer, ductal carcinoma, lobular carcinoma, inflammatory breast cancer, triple negative breast cancer, HER2 positive breast cancer, hormone receptor positive cancer, estrogen receptor positive, progesterone receptor positive, cancer cells, cancer metastasis, breast cancer recurrence, breast cancer survivors, breast cancer awareness month, pink ribbon, breast cancer support, chemotherapy, radiation therapy, targeted therapy, hormone therapy, immunotherapy, mastectomy, lumpectomy, breast reconstruction, sentinel lymph node biopsy, clinical trials, cancer research, cancer vaccines, precision medicine, personalized treatment, cancer prevention, cancer risk reduction, healthy lifestyle, nutrition and cancer, exercise and cancer, obesity and cancer, smoking and cancer, alcohol and cancer, stress and cancer, mental health and cancer, body image cancer, cancer fatigue, cancer pain, cancer recovery, survivorship care, follow up care, breast health, women’s health, men’s breast cancer, rare breast cancer, cancer in young women, pregnancy and breast cancer, genetic counseling, cancer education, patient advocacy, fundraising for cancer, cancer organizations, cancer foundations, awareness campaigns, early screening programs, healthcare access, cancer disparities, breast cancer data, public health breast cancer, oncology nursing, radiation oncologist, breast cancer blogs, breast cancer podcasts.
Comments